Hydration And How It Impacts Your Body

Water makes up about 60-70% of the human body, making hydration essential for overall health and daily function-especially during warmer months or increased physical activity.

Why does hydration matter?

Proper hydration supports multiple systems in the body such as:

-Muscle function: Muscles rely on water to remain flexible, contract efficiently, and recover properly. Hydration also helps transport key nutrients such as glucose, amino acids and oxygen to working muscles.

-Joint health: Water helps maintain synovial fluid balance which lubricates joints and protects them from wear and tear. This is especially beneficial for those that have arthritis.

-Brain function: Adequate hydration supports the production of neurotransmitters (chemical messengers) and efficient electrical signaling in the brain, which can positively influence focus, mood and cognition.

-Circulation and Recovery: Staying hydrated helps maintain a healthy blood volume, supports oxygen delivery, and reduces strain on our heart. This is especially important for recovery after exercise. Hydration also helps to remove waste from our body.

-Digestion: Water also helps break down food, aids in healthy bowel movements, and helps in absorbing nutrients

How much water do you need?

It’s recommended that the average adult consumes about 11.5 glasses of water per day. Our body doesn’t store water, and it needs to be replenished especially if we are more physically active, live in a warmer climate, or take medications that act as diuretics.

How can you tell if you need to drink more water?

Contrary to popular belief having a dry mouth is a poor indicator of being thirsty. Some indicators of being dehydrated include the color of our urine; if it’s a dark yellow, we should increase our water intake. Pale or transparent urine indicates you are well hydrated. Consideration should also be made regarding the effects of chronic dehydration on our body such as: Impaired organ function, frequent headaches, increased injury risk, decreased immune response, inflammation, and reduced recovery

What are some ways to improve hydration?

We can use habit cues, environmental cues, or phones to help remind us to drink more. Starting the day with one cup of water and pairing it with an already established routine such as hydrating before a meal or after a workout is one example of a habit cue. Keeping your water cup visible in your car, bedroom, or office or using a water bottle with measurements so you can track throughout the day are both examples of environmental cues. You can also use reminders on your phone or download a water tracking app.    Consistent hydration is a foundational habit for maintaining energy and supporting healthy movement, especially over the long term. Proper hydration plays a vital role in multiple body functions, including circulation, digestion, cognitive performance, and recovery. Being mindful of your daily water intake and recognizing the signs of dehydration such as dark urine, headaches, and fatigue can help you stay ahead of potential issues. By increasing awareness and making small daily adjustments you can better support your overall health and daily performance